CrossFit programming can be variable from box to box. I have visited several boxes and have a CrossFit Level I trainer certification myself. With slight variation, the programming generally follows:
- Warm-Up: rowing, jogging, maybe a short bodyweight circuit
- Mobility: targeted to the workout of the day (WOD). This may involve elastic bands, yoga-type stretches, massage balls or rollers, or PVC pipes.
- Strength work: usually a characteristic rep scheme, like 5 sets of 5 reps (5×5), and possibly percentages of your 1 rep max for a movement. It may be to get to a 1RM. An EMOM (every minute on the minute) may be tacked on to this as part of strength or as part of the WOD.
- WOD: This could be any nature of scheme that cranks your heart-rate and may or may not involve heavy weights. It could be an EMOM, AMRAP (as many rounds or reps as possibly in a given time limit), couplet or triplet involving 2 or 3 movements with a set number of rounds, chipper (reps for each movement that you chip away at), or other scheme.
- Cool-Down: This is similar to a warm-up and may involve a mobility element.
I’m a yoga teacher and have a daily personal yoga practice. So, mobility is not a big concern for me though I still do specific movements associated with the WOD. But, I’ve changed from what may be standard programming and it has been working for me. Ideally, I don’t do Olympic weightlifting movements in a WOD. Not that I feel it is unsafe, but it could develop poor movement patterns. And I focus on Olympic weightlifting anyway, so I don’t need to do it in WODs. So here is my daily programming:
- WOD buy-in: I’ve heard James Hobart, CF guru, talk about going “Jaguar“. This means with little or no warm-up, which sounds unsafe, but its what I’ve done with success and have yet to be injured doing a WOD. I usually pre-plan my WOD, but sometimes I do it based on feel. I’ll program away from sore muscles. My WODs are mostly couplets and triplets per Chris Spealer recommendations. I’ll do a 21-15-9 or other rep scheme. My time domain is almost always in the 5-10 min range. I realize this is not random nor does it cover all my bases. I feel those bases are covered elsewhere. This provides me with the heart and body work that I need. It is also my warm-up for Olympic lifting. I’ll do a couple reps of each movement and then start right in without much warm-up. My goal is not to get sore; it is to pump up my heart using mostly strength movements.
- Olympic Weightlifting: This is my strength work. Many times I’ll start with squats (front, back, overhead, other) and end with pulls. Despite there being only two lifts, the snatch and clean & jerk, the combinations are endless. I may just do the lifts as singles and then a few drop sets. I may do complexes getting time under tension. Or I may break apart the lifts and focus on multiple reps, like cleans, hang cleans, snatch balances, or jerks. I do a Max Lift Friday every week, so I don’t usually do singles during the week. But I do Olympic lifts almost every day.
- Cool-Down buy-out: This is my strictly cardio element. It may be a quarter or half mile run repeat, 1 or 2K row, or similar Ski Erg. I may do intervals or a straight time or distance. I often wear a heart rate monitor and stay in a zone for 5-15 minutes.
I rarely go over an hour for a total workout. Sometimes I will do yoga-related strength work, like arm balances and hand stands, pistols and pushup related movements. Otherwise, I can do this every day if I can. I never feel overtrained or fatigued. But I do get sore. I can always program away from the soreness though and the active recovery is good for healing.
For me, this program enables me to do whatever I want. If I want to do a trail running race, I do a run on the weekend, but that’s the only additional specificity of training I need. I wouldn’t change if I were to enter a CrossFit or Olympic weightlifting competition. Its good for everything.